June 10, 2019

 

a) WARM UP:

  • 7 way Hips
  • Monster Walk
    • Forwards/ Backwards
    • Both sides
  • 20 Glute Bridges (with band)
  • 20 Air squats(with band)
b) STRENGTH 1:

  • Back Squat: 3 sets of 3 reps at 83% or 1rm (rep out on 3rd set)

c) STRENGTH 2:

  • Strict Press: 3 sets of 3 reps at 83% of 1rm (rep out on 3rd set)
c) WOD:

“Nancy”

5 rounds for time:

  • 400 Meter run
  • 15 Overhead Squats (95/65)

Rx+: Naughty Nancy

4 Rounds for time:

  • 600 meter run
  • 25 Overhead squats (140/95)
Posted in WOD